7/30/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

3 Inchworm Pushups

6 Grasshoppers Per Leg

3 Sampson Stretch Per Leg

6 Side Lunges Per Leg

12 PVC Pass Thrus

200 M Row

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 20 Minutes:

1st: 5 Back Squats @ 40×1 Tempo @ 60% 1RM

2nd: 6-8 Single Arm DB Press Left @ 40×1 Tempo

3rd: 6-8 Single Arm DB Press Right @ 40×1 Tempo

4th: Rest

B. : Metcon (Distance)

Row Sprints: 5x:20 On/1:40 Off

C.: Metcon (No Measure)

Hollow Rock Holds: 4X:20-:30 On/1 Minute Off

Health/Function:

Plank Hold

Cool Down

*Runner’s Stretch

*Pigeon

*Butterfly